MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

Back squat 1×20 at 70-75%

2 SNATCH

A) Snatch pulls 4×5
then
Snatch push press 4×5

B) Snatch drills

3 CONDITIONING

3 Rounds “Intro 1 WOD”
1min Max calorie row (must get off at the 50sec mark)
1min Max Wall balls 9/6kg
1min Max Burpees
1min rest

OPTIONAL EXTRAS

Programmed work or

4 Rounds
1min weighted plank
10 Strict toes to bar
1min rest